Have you heard of “skinny starch”? It is also called “resistant starch” – because it resists digestion. What that means is that it moves slowly through the digestive tract – so it helps to keep your blood sugar more stable, it is a prebiotic – meaning that it serves as “food” for the good bacteria in our colon. It is called the “skinny starch” because it can improve digestion, blood sugar, energy, and gut bacteria – all of which could potentially mean flatter bellies and weight loss. But before you run out and eat a lot of skinny starch – realize that like any fiber – especially a prebiotic one – you want to begin to incorporate it slowly, or it could potentially cause digestive upset.
One of the best sources of resistant starch in my opinion comes from a small tuber called a tiger nut. You can eat the nuts whole, or I like to add tiger nut flour to my daily smoothie. Resistant starch can also help you sleep – so this Tiger Nut & Cashew Horchata drink is a nice thing to have before bedtime. I also like to add tiger nut flour to desserts – like this raspberry tart!
“Sugar Cookie” Crust:
Put all the ingredients into a food processor, process until still crumbly, but starting to come together.
lightly grease a tart pan, and press the crust into it (I like to use my fingers to spread it around, then a flat bottom measuring cup to get it even. Press it so it comes up about halfway up the sides of the tart pan.
Put into freezer for about 20-30 mins.
Put all of the above into the Vitamix, and blend until combined.
Take crust out of freezer, and pour filling onto the crust – spread with a spatula or spoon. Return to freezer to set – at least 2 hours, up to a day ahead. Remove from freezer before you want to serve, add the raspberries, and whipped cream if you like (see below).
Coconut Whipped Cream (optional)
Put the coconut milk in refrigerator the day before you want to make the cream. Open the bottom of the can, and pour off the coconut water (reserve for smoothies, or another recipe).
Scoop out the coconut cream and put it into a bowl with the other ingredients, using a electric mixer – whip it up. Taste and adjust. Spoon onto slices before serving.
Want to learn more about Resistant Starch and get more delicious recipes – including “skinny starch” chocolate nut butter cups and cookie dough balls? Take my Resistant Starch eCourse!
Enter code Fox5 to save 20% – expires February 28th!!
Article written by Nutritionist Sara Vance, author of the book The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.
©2015, all rights reserved. Sara Vance.
Want to make a fruit salad that will stand out from the crowd? This is it!
The fresh mint and lime dressing really takes it to a whole other level. Kind of out of this world.
Great for Mother’s Day Brunch or any other celebration – or maybe “just because!”
Get the kids involved – kids love making and eating this fruit salad too!
If you want to make the melon balls and kiwi shapes – you will need the following equipment:
You could add any other fruit you like to this – grapes, pineapple, etc.
Or if you want to make this into a beautiful fruit skewer centerpiece – watch this video (you don’t need the lime and mint syrup for this)
I love making these mini omelettes in muffin tins – because they are easy and you always have leftovers. These are easy enough to get the kids involved – so why not make a batch for Mom for Mother’s Day? Bonus – because this makes quite a bit, there should be leftovers so mom won’t have to make breakfast on Monday either!!
Optional for serving:
Other good veggies to include in these: onions (I sauté these first), chopped tomatoes, red peppers, or your favorite.
Preheat the oven to 350 degrees
The secret ingredient in this chili is cauliflower – and you would never know it was there!! A member of the cruciferous family, cauliflower adds fiber, vitamins, minerals, and also helps to give it some “body.” Cauliflower is rich in vitamin C, vitamin K, and sulfur – which supports the liver. But the real star of this dish is the tomatillos and poblano chili peppers – they are so delicious!! My whole family loves this one pot dinner! You could also make it in a slow cooker – but it would take longer.
Serves 6-8 people.
Note: If you don’t have time for steps 1-5 and want a quicker and easier version – you could replace steps 1-5 with a jar of green tomatillo salsa – I like the Hatch chili kind at Trader Joes.
Recipe developed by Sara Vance. All rights reserved.
Can crepes change your life? These crepes are so easy, delicious, and versatile. So yes – I think these crepes just might!
I can whip them up in a few minutes, and then I have some on hand to use as a wrap, they make a nice after school snack for the kids, and are great for breakfast, lunch, or dinner!
Commonly thought of as a grass/grain, buckwheat is actually a fruit seed which is related to rhubarb, and is gluten free.
The nutritional benefits of buckwheat include: manganese, magnesium, copper, B6, pantothenic acid, niacin, folate, thiamin, choline, D-chiro inositol, which can support healthy blood sugar, and bioflavinoids which supports healthy blood vessels.
This recipe is one of the many recipes in The Metabolism Summit Cookbook – one of the free gifts you get when you purchase The Metabolism Summit package!! Join me Feb 1-8th for this free event. Register here!!
I love it when I come up with a recipe that is healthy, and passes the kid taste test – this recipe hit it out of the ballpark on both accounts! Even my quinoa-hating daughter loved them – I only told her about the quinoa after she had decided that she loved them! My kids like to call them “meat muffins” because they are made in muffin tins – which makes them even more fun!
I have already made this recipe twice, and my kids regularly ask for it – so I plan to make it again this week. The leftovers make a great (hearty) after school snack, or a quick meal – but in my house, they don’t last for long!
Put the sugar into the vinegar and stir until it dissolves. Then add all the ingredients together, stir to combine – taste & adjust. Store in refrigerator until ready to use. This step can be done a day or two ahead.
This recipe is great with steamed broccoli with some grass fed butter and mashed potatoes. Store any leftovers in the fridge for up to 3 days (they won’t last that long)!
*A note about quality – I always make sure to go for grass fed beef – to avoid hormones, antibiotics, and other additives – plus grass fed beef is higher in omega 3s and 500% higher in conjugated linoleic acid (CLA) than conventional beef – which studies have found helps to burn fat (read this article to learn more). I also always choose organic for zucchini – because conventional zucchini is highly likely to be GMO, which I avoid because there is evidence that GMOs could be harming our gut health and even increase our risk of cancer. And finally – I always look for organic pastured or free range eggs – which also have a higher amount of omega 3s and no antibiotics or hormones.
Thank you to Coronado SAFE for inviting me to speak at your 3rd Annual Parenting Conference!
Recently someone whose child has been dealing with a bunch of health issues asked me “Why does kids’ health have to be so complicated nowadays?” He has a point:
The statistics are so grim that experts worry that in a few decades there may not be enough healthy individuals to take care of the sick individuals. In fact, this may be the first generation of kids which may not outlive their parents.
Take a walk down the aisle of your average grocery store, and you will see hundreds and thousands of brightly colored and flavor-blasted sodas, chips, cookies, cereals, bars, yogurts, candies, energy and sports drinks, mac n cheese cups, frozen pizzas and dinners, refrigerator doughs, ice creams, and a wide variety of foods specifically designed and marketed towards….our kids.
Seventy four percent of these foods contain added sugars. And far too many of these foods contain artificial colors, flavorings, flavor enhancers, preservatives, monosodium glutamate, trans fats, GMOs, and other ingredients that we don’t recognize or know what they are there for.
The question remains – is this even food? Or is it a science experiment? And do we want our kids to be lab rats in a giant experiment?
I know all too well how tempting all this junk food can be for a kid.
Can you guess who that girl is in this photo?
Yep – that was me. I think I was around 12 years old then. Some of my favorite foods were hot dogs and ice cream.
If you had told that girl that she would one day write a book, speak in front of large audiences, and go on TV regularly – all to share her knowledge about nutrition and health – she would have laughed herself silly. You see, when I was that age, I didn’t realize that what I ate affected everything – from my energy, to my moods, brain function, digestion, immune system, and my weight. All I cared about was how food tasted. And I frequently reached for things like hot dogs, candy, sodas, cookies, cakes, and chips.
Sure, they might taste good – but in the long term all that junk food can cause tremendous mental and physical pain.
But I am one of the lucky ones – because the majority of overweight children grow up to become overweight/obese adults.
The thing is – it doesn’t have to be this way.
NO ONE HAS TO BE A STATISTIC.
I am living proof.
So what can we do to stop this trajectory? The answer is surprisingly simple:
Eat Real Food.
Although it may be simple, it might not be so easy.
Because if you are eating packaged and processed foods, you are getting a lot more sugar, chemicals and GMOs in your diet than you realize.
Here are 5 Tips to Help you Improve Your Family’s Diet:
1. Cut way back on added sugar – read Are Our Kids Eating Toxic Amounts of Sugar? for more info.
2. Avoid anything with partially hydrogenated oils (this means there are trans fats).
3. Get the artificial colors out. If it has a color and a number after it, it is an artificial color. Artificial colors have been found to affect attention and behavior in some kids. In fact, in the United Kingdom – if a food has an artificial color, it has to have a label on it that says:
‘may have an adverse effect on activity and attention in children’
So instead of putting on that label, most manufacturers will use natural colorings instead. For example, if you buy Kraft mac n cheese in the UK, it is made with natural colorings, while the blue box in the US contains artificial colors. There are many other examples of this kind of double standard.
4. Avoid chemicals in foods like mono-sodium glutamate (MSG), flavor enhancers, and preservatives. If you can’t pronounce it, or don’t know what it is – it probably is a chemical.
5. Eat more plant-based foods – especially vegetables. Studies show that eating more plant-based foods can lower your risk of disease and prolong your life. Shoot for between 7 and 9 servings of plant based foods every day. Or try to fill up half your plate at least twice daily.
Want to learn more about nutrition and health?
Below are some additional resources:
This crust is gluten free and delicious – and easy to make!
Directions to Make the Pizza Dough:
Suggested toppings: carmelized onions, arugula, tomatoes, sauteed mushrooms, thinly sliced red peppers, slices green or black olives, and shredded goat or sheeps milk cheese.
4 Reasons to Cut Back on Sugar & 4 Tips for How to Do It
As parents, we know sweets and treats are not healthy, but our kids love them, and we want to make them happy. After all, a little sugar can’t hurt? It’s ‘just a cupcake,’ soda, or a candy bar, right? Why not indulge our children once and a while?
Four Reasons to take a hard look at the amount of sugar our kids are really eating:
1. It is not really a ‘once in a while’ thing.
An occasional treat sweetened with natural sugars is not a big deal for a healthy individual that is exercising regularly and eating a healthy whole foods-based diet. But kids today are getting way more than an occasional treat – a bowl of ice cream for dessert every night, sodas every day, candy after school, and treats in the lunchbox.
But even kids who aren’t eating dessert and soda every day are getting too much, because it is hidden in “healthy options” like juice boxes, sports drinks, snack bars, and things like fruit flavored yogurts. Sugar is in virtually every packaged foods, according to Dr. Robert Lustig, Professor of Pediatrics at UCSF, “There are 600,000 food items in American grocery stores, and 80% of them have added sugar.” So in addition to the obvious culprits (like candy, cookies), there are the hidden sources of sugar that we don’t even count that are adding up (granola bars, yogurts, cereals).
2. Sugar is (like) a drug.
Studies show that sugar affects the brain much in the same way that cocaine does: What Happens to Your Brain on Sugar, Explained by Science. Sugar delivers a double whammy, it is highly addictive and stimulates the appetite. So the more sweet foods a person consumes, the more they want – creating a self-fulfilling cycle.
The Sugar Roller coaster
When we eat sugar, it goes surging into our bloodstream, giving us a burst of energy. But that energy is short-lived, and followed by a crash. So naturally, when our energy and mood crashes – we tend to reach for more of what gave us that burst of energy and the happy feeling – and the cycle happens all over again. I call this the “sugar roller coaster,” and it is easy to get stuck on it!
3. Sugar’s Impact on Health
When we are on the sugar roller coaster for a long period of time, the body becomes less able to process sugars as efficiently as it used to. So blood sugar stays elevated longer, and the body needs to release more and more insulin to lower it. This is referred to as insulin resistance, which leads to obesity as well as increases our risk of heart disease, diabetes, certain cancers, fatty liver disease, and a recent study out of UCLA found that diets high in sugar negatively impact our memory and brain function. New research is now implicating sugar in the dramatic rise of Alzheimer’s disease – now being referred to as Type 3 Diabetes, because the plagues in the brain are similar to those seen in diabetes. Many of these diseases were thought to affect adults, but new evidence is finding that kids are increasingly affected.
It Happens Fast
Sugar doesn’t take long to make a mark. A new documentary called That Sugar Film chronicles a man who ate a “healthy low fat diet” with a high sugar content for 60 days, and measured it’s impact on his health. He ate no candy, sodas, or cookies, just “healthy” items like low fat yogurts, granola bars, fruit juices, and cereals – the kind of things that fill our kids’ daily diet. The results were shocking – he gained 4 inches of fat around his waist, developed fatty liver disease, and suffered from serious mood imbalances. This was in just 60 days! He wasn’t eating a whole lot more than the average teenage boy.
Watch the Trailer for That Sugar Film:
According to Dr. Mark Hyman, excess sugar is damaging kids’ livers – and increasingly to the point of no return. The liver is a very resilient organ, if you cut a chunk off, it can literally regrow back if there are enough healthy cells to do so. But there is a tipping point with the liver – where you can cross over to permanent damage. Dr. Hyman says that we are seeing a rise in the demand for liver transplants for tweens, due to diets high in sugar – particularly soda consumption.
4. We also have no idea how much is too much.
Excess sugar is linked to an increased risk of almost every disease – including heart disease, diabetes, certain cancers, Alzheimer’s, and non-alcoholic fatty liver disease.
Because of this, the American Heart Association has come out with some very stringent recommended limits of added sugar based on the child’s age and caloric intake:
Considering the fact that one soda contains approximately 10 teaspoons, you can see how easy it is to shatter the above recommendations every day. In fact, on average, Americans consume 4 times the recommended amount of added sugar each day. Teenage boys are getting the most – almost 30 teaspoons a day! Over half of all 8 years olds drink one soda each day, and one third of teenage boys are drinking 3 cans of sodas per day. In these amounts, sugar is not harmless calories – far from it.
25 years ago when this doctor was a resident, he rarely saw patients with Type 2 diabetes, now half of all the patients in his clinic are Type 2 Diabetics. Sugar is not just empty calories, and it is not just a special treat anymore. It is making up nearly 20% of our total caloric intake because it is in 75% of all packaged foods – including “healthy” options. Excess added sugar can make your liver look like that of an alcoholic – which is why 1 in 10 kids now has fatty liver disease (40% of obese children). It is time for a change.
Four Tips for Breaking Free from Sugar:
1. Follow my “Rule of Three”
Certain foods help to level out the blood sugar. So when we eat them, we are less likely to spike the blood sugar as high as simple carbs and sugar. So I recommend that each time you eat make sure to get at least one or more of the following:
By getting healthy fat, protein or fiber each time you eat, you will stay off the sugar roller coaster and feel more satisfied and energized between meals. When your blood sugar is more stable, you will crave less sugar.
So instead of grabbing one of those 100 calorie snack packs – reach for apple slices with almond butter, or hummus and veggie sticks.
* Fat is Your Friend – Fat is a special case, because for decades we have been told that fat is what is making us fat and causing diseases, and the truth is – sugar and simple carbs are much more to blame. In fact, getting more healthy fats (like avocado, coconut oil, nuts, seeds, and grass fed butter) is one of the critical steps we need to take in order to get off that sugar roller coaster. One of the things that I have found with just about everyone that has an issue with sugar is that they are not getting enough healthy fat in their diets. Many people who are stuck on sugar got there because they have been trying to be healthy – and have been following a low fat diet. But here is the kicker – a low fat diet is not healthy. Our bodies need healthy fats to keep you blood sugar level, to suppress our hunger hormones, and to absorb fat soluble vitamins. Without sufficient fats – we are more likely to be hungry all the time.
2. Ditch the Artificial Sweeteners
“Diet” sodas are an oxymoron – because they do not help you to reach or maintain a healthy weight. Studies show that they raise the risk of diabetes, negatively impact our gut bacteria (linked to weight gain and much more), and are linked to weight gain (not loss). Plus – they stimulate your sweet tooth even more than sugar, so they make you crave and eat more sweets and carbs. And perhaps worst of all, artificial sweeteners are made from chemicals which can be cytotoxic to the brain – not good for anyone, and certainly not kids.
3. Shop Smarter.
As parents of young children, we buy the groceries – so if we just stop buying the sugar and junk, then at least it won’t be in the house for kids to eat. It is amazing how they might start to reach for healthier choices like whole fresh fruit when there isn’t an alternative. Plus, taking a short break can effectively “reset” your sweet tooth. Skip the sweets for a week, and your taste buds become more sensitive – so those candies are too sweet, and the apple is just right. Your kids might surprise you with what they choose for dessert after a few days!
4. Keep it in Balance & Set a Good Example
If mom or dad is eating lots of sugar, then they will be more likely to follow our lead.
So if mom and dad are making healthy choices and setting a good example for the kids, they will be more likely to follow suit. If you are struggling with getting the sugar out of your diet – consider taking Sara’s Break Up with Sugar eCourse – which will be available again in late January.
Just remember, it is next to impossible to eat ZERO sugar – so focusing on small amounts of natural sources and buying less packaged and processed foods will go a long way towards lowering your sugar intake. Plus when you make something from scratch – you can use less and better sources.
Want to learn more about how to help your family be healthier this year? Join Nutritionist and Author Sara Vance, at the Coronado SAFE Parenting Conference on January 24th to learn more about How We are Overwhelming Our Kids with Processed Foods. Sara’s talk will cover some key ingredients to look for/avoid, how these things could be impacting their health now and later, and some healthy swaps and tips for how to keep it all in balance.
I am a big fan of smoothies – so much so, that I have a smoothie for breakfast most days of the week. But sometimes, I just want to mix it up a little – and need a little something special. Let me tell you, this Pitaya Bowl does not disappoint!! And the best part – it is so easy to whip up!
Pitaya is another word for dragonfruit, which is the fruit of a cactus plant. A beautiful exotic fruit, dragonfruit can either be whiteish (pitaya blanca), or a deep dark fuchsia color (pitaya roja). The benefits come both from the seeds (rich in healthy fats), and the flesh of the fruit (of which the deep pink variety edges out the white as far as nutrition).
Photo credit: Fruits Benefit Health (visit to learn more about dragonfruit).
Pitaya Bowl Ingredients:
Note: this recipe is best with a Vitamix or another powerful blender that has a tamper tool that can be used to stir while blending. It should be thick – like the consistency of sorbet.
Some Suggested Toppings (the first 3 are in the pictured recipe):
Soak cashews in water for 10 mins (up to 6 hours), drain water. Put everything into Vitamix or blender (except ice). Blend to combine well, using tamper to stir. Add ice as desired to thicken, blend well, stirring. Spoon mixture into a bowl, add desired toppings and serve immediately.
© copyright 2017 Sara Vance